"The Age-Proof Brain: New Strategies to Improve Memory, Protect Immunity, and Fight Off Dementia" by Marc Milstein
Nov 28, 2023
12:47
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Marc Milstein, expert in strategies to improve memory, protect immunity, and fight off dementia, discusses practical strategies to lower the risk of dementia and Alzheimer's. Topics include brain health maintenance, minimizing inflammation, preserving cognitive function, and the importance of learning new things for memory improvement.
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Quick takeaways
Maintaining brain health and lowering the risk of dementia involves prioritizing quality sleep, which allows the brain to undergo a nightly 'brainwash' and expel waste and toxins.
Improving memory retention can be achieved by giving the brain sufficient time and attention to process information, such as taking an extra few seconds of focus or visualizing writing someone's name on their forehead to enhance memory transfer.
Deep dives
Keeping the Brain Clean and Youthful
To maintain brain health and lower the risk of dementia, it is important to keep the brain clean. During sleep, the brain shrinks, allowing waste and toxins to be expelled. This nightly 'brainwash' is crucial for optimal brain function. Lack of quality sleep can lead to the accumulation of debris, which can cause damage over time. Inflammation also plays a role in brain aging, and it can start in the gut and spread to the brain. Foods that promote inflammation should be minimized, such as processed foods filled with additives and preservatives. Optimal brain health involves taking care of the brain and keeping it clean.
Learning New Things to Make New Connections
Learning new things is essential for maintaining brain health and preventing the loss of neural connections. Brain games and apps may improve performance on those specific tasks but do not have a significant impact on overall memory. To make new connections, it is recommended to engage in activities outside of one's expertise. This can include learning a foreign language, playing a musical instrument, or trying a new sport. Variety is key, as different activities engage different parts of the brain. By continuously learning and challenging the brain, individuals can enhance memory and cognitive abilities.
Enhancing Memory with Focus and Attention
Improving memory involves understanding how the hippocampus, the brain's waiting room, functions. Any information or experience enters the hippocampus and waits for approximately seven to ten seconds. Distractions during this period can cause the information to be discarded. Taking an extra few seconds of focus can significantly improve memory retention. A tip to remember someone's name is to visualize writing it on their forehead, as this increases focus and helps transfer the information to long-term memory. By giving the brain sufficient time and attention to process information, individuals can enhance their memory abilities.
"There are little things that we can do daily that lower our risk of dementia and Alzheimer's by anywhere from 30 to 60 percent," says Marc Milstein in today's episode.
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